2018 Winter Waistline Challenge Begins

The holidays…decorations, family, friends, cheer, and relaxation as we near the end of the year.  Oh, and probably feeling a bit sluggish from high sugar/alcohol intake, stress, lack of exercise and subsequent weight gain.

What if we embraced all that’s great about the holidays and just left the rest. Wouldn’t it be great to start the New Year feeling fit and fabulous, instead of heavy, lazy and filled with regret about all those bad decisions?

I’m sure the answer is a resounding YES!

Step 1: Join our Winter Waistline Challenge

This challenge runs from 11/26-12/31. Measure yourself around your waist (in line with your belly button) keeping the tape snug, without causing the skin to spill over. Stay on track by joining our Facebook Page and participating by posting a before (optional!) image + your waist measurement.

Step 2: Learn to say no

Easier said than done, sometimes, but key to success during a time when temptations run rampant.  Believe me, I was raised in the South and food is directly correlated to love. It’s not always easy to say no, especially if you feel you’re offending someone, but you can do it nicely! Learn how to say “I’ll pass, thanks” or “I’m full at the moment, maybe later” or perhaps “Can I take a piece home with me?”  Just because you are offered something doesn’t mean you have to eat it.

Step 3: Always be prepared (7 P’s!)

Prior proper planning prevents piss-poor performance. Yup, straight from a US Marines mouth. And guess what? IT’S TRUE. NEVER leave your house without water, a bag of nuts or chopped veggies. There is nothing worse than thinking you’ll be gone for an hour, and then 8 hours later you’re ravenous…probably because you’re dehydrated! Eat before heading to a party/social event, or bring a dish that you can munch on without guilt.

Step 4: Clean House

The temptation is hard enough to avoid without having it hiding in your own house! I hear a lot that ‘I keep it around for my kids, and then I end up eating it.’ First off, why are the kids allowed to eat it, but not you? If it’s so terrible for you, what possible benefit is it giving them? Plus, think about the habits you’re putting in place that they’ll struggle with for the next 30 years (I’m still battling a need to have dessert at the end of EVERY dinner).  Don’t keep it in the house. Stock up instead of chopped veggies, berries, fruit, nuts, hummus and avocado. Redefine fast food for yourself and your family.

Step 5: Limit the Alcohol

Yea, yea, I know. ‘It’s the holidays! I’ve earned it!’ I’m not here to argue about THAT (again, Southern family. I get it.) All I’m saying is, just limit the intake. Instead of 5 glasses of wine, go for 2. Sub in bubbly water and see how you feel.

“Not only is alcohol full of sugar, it contains no nutrition, is full of empty calories with seven calories per gram and can often enhance those food cravings.  Pre-mixers or RTDs are often worse because they are full of sugar to make them taste nice and sweet. Alcohol with the least calories and sugar tend to be dry wines and spirits. The body also metabolizes alcohol before any food is digested – which is another reason why alcohol contributes to weight gain.”[1]

Take part in all or some of these steps, and you’re guaranteed to head into the New Year with a whole new take on resolutions…instead of health/weight loss, it might be travel, asking for a raise, learning a new skill. Instead of heading into the New Year from a place of dislike, let’s head in with excitement for what’s the come, knowing we did our best to end this year!

“What the New Year brings to you depends a great deal on what you bring to the New Year.”

[1] https://www.goodhealth.co.nz/health-articles/article/how-to-stay-on-track-with-the-temptations-of-christmas-and-make-less-sugar-a-lifestyle-choice-for-good


Coach Angela is our Head of Franchise Support and Development on the Corporate team AND an amazing Kaia FIT Coach. Angela began as a certified trainer, quickly moved up the ranks to an elite Kaia coach. She then owned Kaia FIT Boulder, before deciding to join the Corporate team full-time to provide education for our coaches and owners, to help them take their businesses to another level.

7 Day Reset

We’ve incorporated inspiration and motivation to help you rock all 7 days. In the next 7 days you will make shifts in your mind and body that will boost your metabolism, improve sleep and increase energy.


This is a self paced reset, so you can start when you are ready but we recommend to continue with the reset each day once you begin to see the maximum results.

All it takes is 7 DAYS. What are you waiting for?

Kaia Tri is a ten-week triathlon training program with workouts three times a week, which is an optional extra during our spring and summer CORE sessions. We swim, bike, and run, with some cross-training classes too. By being able to set a personal pace, our triathlon training program is suited to beginners tackling their first race and intermediate athletes looking to improve their finish time.

Our mock triathlons run several times to familiarize women with the course route. We finish the season with a Triathlon Training Camp which includes paddle boarding and power workouts. The next day is our exhilarating and fun Triathlon race day for all Kaia Tri women to enjoy working out in a beautiful location. Friends are welcome too!


Kaia Sandbag combines traditional fitness with unconventional training methods. With sandbags, the weight shifts and moves in an unpredictable fashion. This piece of equipment is integrated into our conditioning & strength building workouts to simultaneously develop strength, power, endurance, mobility, and balance – with an additional emphasis on developing overall core strength and stability.

New to sandbag training? No problem! Beginners are always welcome.


TRX® Suspension Training® body-weight exercise simultaneously develops strength, power, endurance, mobility, durability, balance, flexibility, and core stability. Whether you’re younger or older, out of shape or a pro athlete, injured or at the top of your game, TRX Suspension Training meets you where you are and takes you where you want to go. TRX Suspension Training leverages gravity and the user’s body weight to enable hundreds of exercises that can be instantly scaled for any user to reach any fitness or training goal. The easily-scalable nature of TRX Suspension Training makes it a practical solution wherever you are on the fitness continuum.

Need a little extra boost to keep your body guessing? Our TRX/Cardio class is an excellent complement to any Kaia FIT session. TRX workouts, which can be used by anyone at any level, builds true functional strength and improves flexibility, balance and core stability all at once. Mixed with cardio, the classes give every member the perfect balance of challenge and success.

*TRX classes not available in all areas. Please contact us your local studio.


Our trademark Kaia Cross-Training™ classes are a unique mix of cardio, functional movement, and both weighted and non-weighted exercises.

Cross-Training benefits:

Each day brings a new workout. We have an elite group of advanced coaches who infuse each workout with their own flair and focus, meaning you’re never going to repeat a workout, avoid burn-out, and fitness plateaus.

Keeping the body guessing is key to sculpting lean muscle mass. We also have a 3-part modification foundation: Balance (non-impact); Strength (mid-impact) and Kaia (high impact). Each exercise has its own progression so that everyone can feel successful.

As a part of our program, we also offer nutritional guidance to help you make healthy food choices and keep your fitness on track.

What are you waiting for? Join us today!


Our barre-based class is a unique combination of postures inspired by ballet, yoga, Pilates and Kaia. Using the barre as a prop to balance, you’ll complete a series of isometric holds combined with high reps of small range movements to elongate and tone your major muscle groups.

In addition to the barre, classes incorporate pilates balls, yoga blocks, and/or resistance bands for increased endurance, challenge and focus. Following each set of holds, you’ll rest and recovery with a short series of stretches and poses to increase flexibility prior to advancing.
Kaia Barre is a low-impact class that perfectly complements our program offerings. Meet us at the barre and try your first class for free!

Participating locations may vary. See the schedule page for more details.


Our dance fitness class is rooted in traditional dance. We use those foundational moves and offer a class that is easy enough for beginners yet challenging enough for the more seasoned dancer. The simplicity of the routines allows you to keep moving with ease. Although this is a workout, it feels more like a dance party with your girlfriends.


Improve your speed, skill, endurance, stamina, and strength with our Kaia running program. The program works on developing running skills that can increase speed, endurance, and overall fitness. The program is designed for you to run at your pace and and help you see improvements every step of the way.

The Kaia training is a simple, progressive program designed for women of all ages and all fitness levels. Whether you are a walker, jogger, or runner, you will be able to join this program and move at your own pace. Research has shown that even 20 to 30 minutes of running (two to three times per week) is enough to help you lose or maintain weight and improve many other important health markers, i.e. your cholesterol, blood pressure and insulin response.

Don’t be intimidated by the Kaia Run program name, each class will have walkers, joggers and runners. Keep in mind that the first mile is the hardest mile you will ever run. Once you get off the starting block, things only get easier. All you have to do is be patient and disciplined in your training, and that is where Kaia


Kaia Yoga combines mind and body with a power yoga and core-strengthening weekly workout with Pilates-style techniques. We focus on balance, strength, and cardiovascular fitness through stretching, strength training and dynamic movement to improve overall fitness levels.

By creating long, lean muscles, Yoga promotes improved coordination, greater flexibility and a fuller range of motion, with a strong body that’s less prone to injury. Yoga keeps the mind centered and reduces stress through positive thoughts and a sense of mindfulness, which also inspires mental strength and confidence.

Yin Yoga, or restorative yoga, is a quiet contemplative practice. It targets the deepest tissues of the body, our connective tissues – ligaments, joints, bones, and the deep fascia networks of the body. Poses are held for 1 minute or more and transitions between poses are gentle and slow. This class is an excellent compliment to our other classes, provides dedicated stretching, and is known to reduce stress and anxiety.


Our BRIK Bootcamp sessions are offered three times a year and are designed to help you reach your health and fitness potential, and you’re welcome to start anytime!

Our BRIK Bootcamps are six weeks long and feature classes daily.* This programming fits in seamlessly with our regularly scheduled classes, and it’s as easy as 1-2-3:

  1. Register for BRIK Bootcamp HERE (included for Platinum & Gold Memberships)
  2. Book your classes through our branded app and Show Up
  3. Let our expert coaches do the rest!

These sessions offer great results in weight and body fat loss and an increase in strength and cardiovascular endurance. Our nutritional support will boost energy, help you de-bloat, increase sleep quality, and enhance your overall glow.

BRIK Bootcamp includes:

In between BRIK Bootcamp, we offer a variety of classes to meet you at your level! We also have nutrition and fitness challenges, in addition to fun opportunities to spice up your routine. What are you waiting for? Join us today!


Cardio based, calorie torching workout with certified spin instructors. It’s a party on a bike!

Try a Week Free